I love humus.
The problem is: most humus doesn't love me. Adding garlic and onion makes humus high-FODMAP and not gut-friendly, triggering symptoms in many IBS sufferers. That's why I created my own humus recipe!
It's by far one of my favorite low-FODMAP snacks because it's so yummy and versatile. My favorite ways to eat it are with sliced carrots, red bell peppers, and cucumbers, in a veggie wrap, with pita chips, or in a grain bowl.
I recently realized I've frequently talked about FODMAPs on here with minimal explanation. Instead of writing a long post about what FODMAPs are and what they do in the gut, I'm going to link an article from a very reliable source. I think Monash explains it best:
Anyway, today I wanted an easy snack so I threw my ingredients into a food processor and had awesome humus in literally minutes. It really doesn't get any better than that!
If you're looking for an easy gut-friendly snack, my humus recipe is perfect for you.
~Low-FODMAP Humus~
Ingredients:
1 can chickpeas
1/4 cup olive oil
1/4 cup water
1 tbs lemon juice
2 tbs tahini paste
2 tsp salt
1 tsp black pepper
1 tsp ground cumin
Instructions:
Drain your chickpeas and rinse them well. Your chickpeas must be canned in order to be low-FODMAP.
Add chickpeas and all other ingredients to a food processor. Pulse until blended and smooth.
Transfer to an airtight container. Garnish with extra ground cumin if desired. Keep refrigerated and enjoy!
See.. I told you it's easy!
XO, Gracie
*Please note that I am not a medical professional of any kind. I'm simply here to share my personal experiences.
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